At your size plus a high metabolism you are probably maintaining at 4500 calories. You are a big guy period. I would bump up your calories to 6,000 if you can and replace those shakes if you can with real food. Add some oatmeal and sweet potatoes to the mix also. I am close to the same weight as you right now but am closer to 6 feet . My BF right now is hanging around 10%. You are doing a good job with the 4,500 calories. Most people eat like a bird and wonder why they don't make gains even with gear . My suggestion to you would be to run some Anadrol/tren e/Test400. If you keep your diet clean and low sodium plus run your AI at the right amount the drol will not bloat you or put on a massive amount of water . But it will add some good amount of muscle. You don't have to run a huge amount either. 50mg drol for 4 weeks. Depending how high you run your testosterone determines really how much tren you need in my opinion. If you use 800mg of test 400 (1ml Monday and Thursday) you can do fine with 200-300mg of tren e. Either .5ml or .75ml with your 1ml of test 400. And run your AI eod while on the Anadrol. When you drop the drol run the AI M,W,F. Run the Tren 8 weeks and Test 400 9 weeks (because of deconate in 400) . PCT according. You don't really need these mega watt doses because you actually eat. Guys run double the doses l suggest and eat 2,500 calories (800 consisting of shakes) and wonder why they can't put on any size .

Keep eating and training. I would like to see a before and after pic of that cycle and 6,000 calories a day . And you are right about when you work a physical job you need even higher calories to gain or hold weight period. Good luck and stay healthy